Comparing Nutrients in 1 kilogram White Potatoes VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	White Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	23.8% 690kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	24% 31g	130g per day for Men 19-50 years
Sugars	16% 11.5g	22% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.7% 3.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	63% 24g	39.5% 15g	38g per day for Men 19-50 years
Protein	30% 17g	41% 23g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	911% 820mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	9% 90mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	140% 1.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	65% 5.2mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	146% 3.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.6% 620mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	22% 816g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Boiled Pokeberry Shoots per 1 kg

Compare the macro and micronutrient content in 1 kg of White Potatoes versus 1 kg of Boiled Pokeberry Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Potatoes vs Boiled Pokeberry Shoots:

• 1 kilogram of White Potatoes has 7.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains more Vitamin A, 7.4 times more Vitamin B2, 9 times more Vitamin C, 85 times more Vitamin E and 67.5 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Boiled Pokeberry Shoots provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Whole White Potatoes as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Potatoes vs Boiled Pokeberry Shoots:

• 1 kilogram of White Potatoes has 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 5.9 times more Calcium, 2.3 times more Iron and 2.3 times more Manganese than Raw Whole White Potatoes.
• Both White Potatoes and Boiled Pokeberry Shoots contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Boiled Pokeberry Shoots lack sufficient amounts of Zinc
• Both Raw Whole White Potatoes as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 3.5 times more Energy, 5.1 times more Carbohydrate and 1.6 times more Fiber than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 1.4 times more Sugars and 1.4 times more Protein than Raw Whole White Potatoes.
• 1 kilogram of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Raw Whole White Potatoes as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.